Tonight was awesome. Hit lots of PRs and we got after it.
Bench
Warmed up to 455 and then did 3 doubles with 495
3rd double with 495. [youtube=https://www.youtube.com/watch?v=3umwQNRBGps]
Dead bench
3 singles at 405,435,465
Elitefts Swiss press bar over head press with close grip
135 for 8 225 for 12 pr
very happy with these. Great tricep and front delt builder.
Flat db fly
65s for 8 95s for 8 2 sets
95s for 8 Db fly [youtube=https://www.youtube.com/watch?v=KLTWw6LZ-e0]
Lying tricep ext on floor
1 pps for 8 1.5 pps for 8 2 pps for 5
Floor exts [youtube=https://www.youtube.com/watch?v=m35ZfAI0hkI]
these are nice. They hit the triceps hard and heavy but strain isn't as bad on elbows.
Battle ropes
4 sets of 20 seconds.
Battle ropes [youtube=https://www.youtube.com/watch?v=B8fVRqz1Ts0]
Done
Like I said. Tonight was awesome.
